~ The unlikely saga of a middle-aged mom of twin second-graders and an Athena triathlete ~

Thursday, March 30, 2006

Food glorious food

Now that I'm counting calories I'm getting all food-obsessed. It comes with the territory. Benny says I should eat more. COOL!! Actually, yesterday I had a big bonk after swimming from being a pint low on fuel, so I ate some more energy bars and ended up at about 2100 kcal food intake for the day (2600 kcal is supposedly maintenance for me), and felt pretty good after I refueled from the bonk. I'm not going to count exercise calories burned off unless it's a huge workout day - that's just too crazy-making.

I like to always include some foods with a little extra protein and fat in the balance which keeps me feeling satisfied longer and maintains a steadier blood sugar. Here are a couple of easy choices that I enjoy. Peanut butter and jelly sandwiches are always a good treat. I keep these Uncrustables in my freezer for occasional treats for my girls, but I'm going to start eating them myself. I'm thinking of Uncrustables for long rides or the bike special needs bag - pop them in your jersey, frozen in individually-wrapped packages, and they thaw quickly. Enjoy them as you go with zero prep time. 210 calories, 7 grams of protein, 9 grams fat.

Good question - for 2 reasons: 1) I think the calories burned during exercise is usually a wild-assed guess at best; and 2) FitDay tends to grossly overestimate calories used during exercise.

I do need to watch my carb intake during my swims a little better than I have been - I tend to just sip water between sets, but I need to include some energy in that beverage or eat something after a half-hour or so. I do a much better job refueling on the bike and run.

And oh yeah, another reason - I tend to WAY overcompensate for exercise in my eating. Like, run for two miles and use that to justify a pint of ice cream. And I tend to get too obsessive about it, too.

My boss, a 23 time Ironman, swears by PB&J. She cuts the crusts off and packs them in her bento box. She swears takes what helps get her up on the podium - real food. Check out my blog, she's in Inside Triathlon this month.

Nancy -- my heart rate monitor logs calories based on my sex, weight and heart rate and I'm finding that the number there is right on track with the little cardboard calculator Weight Watchers gives us to figure out Activity Points. You're right about Fitday, they are usually over. But I do feel comfortable using my HRM -- so if yours does calories, I'd consider that.

If not, I've noticed a good rule of thumb for me (at 145 lbs., female and 5'3") is that I burn about 100 calories every 15 minutes of intense exercise (running, fast biking). On the contrary, I only burn about 100 calories per 30-45 minutes with slower activities such as swimming, low intensity biking and walking.

Regardless, you should account for your activity -- especially if it is over 90 minutes per day. You don't want your body to go into starvation mode with lots of activity and not enough fuel.

counting calories makes me food obsessed as well. one reason why i have a hard time with it. if i don't count calories, i tend to stay in range. if i do, i come in way less for a few days and then have a week straight of 3000 kcal days. just. not. worth. it. i'll just work out harder. ;)